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  6. Fruit salad vs. Pomegranate

Fruit salad vs. Pomegranate — In-Depth Nutrition Comparison

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How are Fruit salad and Pomegranate different?

  • Pomegranate has more Copper, Fiber, Folate, Vitamin C, and Vitamin B5 than Fruit salad.
  • Daily need coverage for Copper from Pomegranate is 12% higher.

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Pomegranates, raw are the varieties used in this article.

Infographic

Fruit salad vs Pomegranate infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more ManganeseManganese +26.9%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +103.4%
Contains more IronIron +20%
Contains more CopperCopper +216%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +157.1%
Contains less SodiumSodium -40%
~equal in Calcium ~10mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +21.5%
Contains more Vitamin CVitamin C +209.1%
Contains more Vitamin B1Vitamin B1 +509.1%
Contains more Vitamin B2Vitamin B2 +278.6%
Contains more Vitamin B5Vitamin B5 +611.3%
Contains more Vitamin B6Vitamin B6 +177.8%
Contains more FolateFolate +1166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +227.5%
Contains more FatsFats +3800%
Contains more CarbsCarbs +43.3%
Contains more OtherOther +103.8%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
41% 32% 27%
Saturated Fat: Sat. Fat 0.12 g
Monounsaturated Fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated Fat -96.7%
Contains more Mono. FatMonounsaturated Fat +1760%
Contains more Poly. FatPolyunsaturated fat +618.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fruit salad Pomegranate
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Pomegranate Opinion
Calories 50kcal 83kcal Pomegranate
Protein 0.51g 1.67g Pomegranate
Fats 0.03g 1.17g Pomegranate
Vitamin C 3.3mg 10.2mg Pomegranate
Net carbs 12.05g 14.7g Pomegranate
Carbs 13.05g 18.7g Pomegranate
Magnesium 8mg 12mg Pomegranate
Calcium 11mg 10mg Fruit salad
Potassium 116mg 236mg Pomegranate
Iron 0.25mg 0.3mg Pomegranate
Sugar 13.67g Fruit salad
Fiber 1g 4g Pomegranate
Copper 0.05mg 0.158mg Pomegranate
Zinc 0.14mg 0.35mg Pomegranate
Phosphorus 14mg 36mg Pomegranate
Sodium 5mg 3mg Pomegranate
Vitamin A 600IU 0IU Fruit salad
Vitamin A 30µg 0µg Fruit salad
Vitamin E 0.6mg Pomegranate
Manganese 0.151mg 0.119mg Fruit salad
Selenium 0.5µg Pomegranate
Vitamin B1 0.011mg 0.067mg Pomegranate
Vitamin B2 0.014mg 0.053mg Pomegranate
Vitamin B3 0.356mg 0.293mg Fruit salad
Vitamin B5 0.053mg 0.377mg Pomegranate
Vitamin B6 0.027mg 0.075mg Pomegranate
Vitamin K 16.4µg Pomegranate
Folate 3µg 38µg Pomegranate
Choline 7.6mg Pomegranate
Saturated Fat 0.004g 0.12g Fruit salad
Monounsaturated Fat 0.005g 0.093g Pomegranate
Polyunsaturated fat 0.011g 0.079g Pomegranate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Pomegranate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Fruit salad
15%
Pomegranate
Minerals Daily Need Coverage Score
8%
Fruit salad
14%
Pomegranate

Comparison summary

Which food is richer in minerals?
Pomegranate
Pomegranate is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Pomegranate
Pomegranate is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 13.67g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 54)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.